Guide
16:8 Intermittent Fasting for Beginners
16:8 is the most popular way to try intermittent fasting because it fits around normal life. You fast for 16 hours, most of them while you sleep, and eat within an 8-hour window. Here's how to start.
How 16:8 works
Pick an 8-hour window for eating, say 12 pm to 8 pm. Outside that window you only have water, black coffee or plain tea. Because you're asleep for 7 or 8 of the fasting hours, it's mostly a case of skipping breakfast and not snacking late at night.
A sample day
| Time | What happens |
|---|---|
| 7:00 am | Wake up. Water, black coffee or plain tea. |
| 12:00 pm | First meal: something with protein, like eggs on toast, or a chicken salad. |
| 4:00 pm | Snack if needed: yogurt, fruit or a handful of nuts. |
| 7:30 pm | Last meal: chicken or fish, vegetables, and rice or potatoes. |
| 8:00 pm | Window closes. Water or herbal tea until tomorrow at noon. |
You can shift the window to suit you. Early risers often prefer 9 am to 5 pm. The intermittent fasting planner builds a schedule from your first meal time and splits your calories across meals.
Does 16:8 help you lose weight?
It can, but not by magic. Studies comparing intermittent fasting with ordinary calorie cutting usually find similar weight loss. Fasting works because a shorter eating window often means eating less overall. If you squeeze a full day's food, or more, into 8 hours, you won't lose weight.
That's the biggest beginner mistake. Know your daily calorie target from the calorie calculator and keep your meals inside it.
What breaks a fast?
- Fine: water, sparkling water, black coffee, plain tea, green tea
- Breaks it: milk, sugar, juice, lattes, smoothies, any food
- Grey area: a splash of milk in coffee. It's only a few calories, and many people allow it to make fasting easier.
Tips for your first two weeks
- Ease in with 12:12 or 14:10 for a few days before going to 16:8.
- Drink plenty of water. Hunger is often thirst, especially in the morning.
- Break your fast with protein, not sweets. It keeps you full longer.
- Expect some hunger at first. It usually settles within a week as your body adjusts.
- Keep the same window most days, so your body learns when food is coming.
Who should not do 16:8
Skip intermittent fasting or speak to a doctor first if you are pregnant or breastfeeding, under 18, have diabetes or take medicine that lowers blood sugar, have a history of eating disorders, or are underweight.
This article is general information, not medical advice. If you have a health condition, are pregnant or take regular medication, check with your doctor before changing how you eat.